conditioning

101 pounds.

under 3:30

matt

steve, brad, matt, nate, gary:

race to 20 burpees

ladder from 1-10-1+1

swings

slams

push press

burpees

then either a 101 calorie sprint, or 1001 meter row.

cool down with a 101 second plank hold.

strength

shoulder flexibility is becoming an issue for everyone.

the body should be upright.

ryan, nick, randon:

warm up 10:00

3x10 manmakers resting :60 between efforts

work to heavy clean:

ryan 215#

randon 145#

nick 205#

all new max efforts.

3x3 @ 80%

gary, marc, brad:

warm up 10:00

overhead squat technique.

"99 problems and a pound ain't one?"

today is a great day for steve, but not so much for jay-z. today steve weighed in at 208 lbs; 99 of his problems (all of which were pounds) are gone. last february he joined the gym with an open mind, and a lot to lose/gain. he has done a great job crushing goals and getting all yoked out. todays workout consisted of lots of the number 99. saturday will be another milestone, so get stoked.

strength endurance

overhead lunges

straight-legged.

someone break it already.

swing.

ellen, elizabeth, ryan, corbin, josh:

warm up 10:00

10 squats

15 yards lunges

10 burpees

15 yards bear crawls

2 rounds

p1: row 3,000 m

p2: move until p1 is finished:

x20 kb swings

x15 ball slams

x10 burpees

ryan: 11:12

josh: 11:28

ellen: 14:15

elizabeth: 15:00

corbin: 14:58

tj, nic, derek:

warm up 10:00

pullup ladder 1-4

3 rounds

goblet squat/kb swing progression:

x10 goblet squat @ 50#

x10 goblet squat @ 60#

x10 goblet squat @ 73#

then the same progression with swings

3 rounds

x15 push press

15 yards overhead lunges

x15 push up

15 yards straight legged bear crawls

rest 1:00

3 rounds

cooldown:

kte ladder 1-7

conditioning

josh, ellen, elizabeth:

warm up 10:00

15:00 movement:

x6 of each...

goblet squat

swing

single hand swing

clean

'jerk

rtw

pushup

then:

x10 dead lift

:30 frog hops

2:00 rest

5 rounds

cooldown:

6 player atomic sit up ladder 1-8

conditioning

my new favorite gym tattoo.

josh

welcome back face.

steve, brad, josh, josh:

warm up 10:00

30/30 squats 4 rounds

30/15 ball slams 4 rounds

15/15 pushups 4 rounds

p1: 5 burpees, 15 calories, 15 meters bear crawl, jog 15 meters to the rack hold.

p2: rack hold.

4 rounds

wall sit: josh held for 2:00

sloshpipe hold: josh held for 3:30

500 meter row + rack hold: josh held for 4:00

shout out to josh.

sam, dustin, kourtney:

sam worked to 215# front squat

dustin worked to 225# front squat.

both new max efforts.

recovery for tj:

warm up 10:00

x10 back squat @ 135#

x100 double unders

10 rounds

10:00 overhead sloshpipe hold.